Because of the bulging belly and sides, not only women, but also men often have complexes. This problem is easily solved! Well-organized home workouts (if you can't go to the gym) and a balanced daily diet will help you get closer to the dream of a flat stomach!
Physical fitness of the abdomen in the shortest possible time allows you to cope with problems in just ten exercises. Popular trainer Gay Gasper has developed a series of exercises that focus on both the rectus and oblique muscles of the abdomen and the muscles of the back. The filler was selected for women 40 and older, for whom sagging belly and flanks are quite a problem. However, this technique is ideal for a person of any gender and age.
Let's take a closer look at what to do to get rid of a saggy belly and protruding sides, and find some appetizing beautiful shapes.
Fitness for the abdomen and sides at home
The peculiarity of the complex is that 10 exercises must be performed in a certain order. By following it, you will get the best effect in the shortest time. The level of difficulty of the lessons is suitable even for beginners and the technique does not require any special equipment. All you need is comfortable sports clothes and a mat.
Gay Gasper recommends that anyone who trains according to his methodology add cardio elements (aerobics, dance, running) to strength exercises for the abdomen and sides, and also start a balanced diet.
Due to strength training, the press is formed and the muscles of the back swing, but they will be hidden under a layer of fat. Only through a set of measures can you effectively get rid of body fat and, finally, become the owner of the desired shape!
Remember that warming up is an essential part of your training. This can include leg swings, body bends, forward, backward and sideways bends. Starting exercises without warming up is not the best idea, as the risk of tearing ligaments or muscles increases.
Home Fitness: Abdominal Workouts
The following 10 exercises effectively tighten a flabby stomach:
1. Classic crunches
Thoroughly work the main abdominal muscles and the waist. The key is to follow the twisting technique for the best effect.
I. p. : Lie on the floor, bend your knees and place your hands behind your head.
Description: Lift the body slightly with the shoulder blades. The muscles of the press are in tension, try to push the ribs a little towards the priests. While doing a twist, in an elevated position, lock for 2 counts, exhale and return to SP. Perform the exercise 10 times, then - a short break, and again - 10 repetitions.
2. Work the muscles of the lower press by lifting the legs.
I. p. : lie on the floor, raise your legs, bending your knees at an angle of 90 degrees.
Description: Arms at sides of body, begin to lift ass a few inches above floor surface. It is not allowed to change the angle of inclination of the legs. You fixate yourself in this position for a few seconds and return to the I. P. Repeat 20 times: first 10, then rest, then do the other 10. Make sure the whole body is pressed against the floor.
3. The first and second exercise in the complex (work on the lower and upper press)
Raise your legs, as shown in the 2nd exercise. Begin to stretch your hips and chest toward each other, pulling your shoulder blades and butt off the ground. Do 10 repetitions, then a break and another 10 times of a complex exercise.
4. Side Crunches
Intended to work the lateral muscles. The technique is similar to classic twists. However, the shoulders should be pulled towards the opposite knee. Complete 10 times. During the exercise, press your pelvis to the floor.
5. Twist and lunge
Lie on your back, bend your legs and pull your feet towards the pelvis.
As you lift the shoulder blades, pull one leg towards the chest. Then lunge with it, pressing the shoulder blades to the floor. Perform 10 times with each leg.
6. "Bike"
Work on the sides.
I. p. : Lie on your back, bend your legs and go up to your stomach.
Description: Extend one leg and point it up, while raising the shoulder blades. Pull your left elbow towards your right knee. Return to I. P. and repeat with the other side. Perform 10 times with each leg.
7. Plank with leg lifts
Effective exercise for a flat stomach.
I. p. : Stand in a plank position, leaning on your elbows. The press should be tightened.
Description: Begin by taking turns lifting your legs above your hips. Do 10 times with each leg.
8. Swing the feet.
I. p. : lie on the floor, bend your legs at an angle of 90 degrees and lift.
Description: Engage your abs by pushing through your shoulder blades and touching the floor with one toe. Return to I. P. and repeat with the second leg. You have to do two sets of 10 times.
9. Knee raise with back arch
I. p. : get on your knees and support yourself on your elbows.
Description: Under the tension of the muscles of the press, raise the knees. 2 sets of 10 times.
10. Full torso rotation
I. p. : Lie down on the floor. Bring your feet closer to your pelvis.
Description: Stand up on your shoulder blades and begin to rotate your upper body from side to side and vice versa. Complete 10 times in total.
The essence of the above complex is the need to do everything with maximum muscle tension. After completing all the exercises, be sure to stretch. Thanks to this, the effectiveness of the whole complex of exercises increases!
Can't you see a flat stomach without twisting?
In the formation of Gay Gasper, special attention is paid to twisting. The technique must be correct and safe!
The twist itself refers to universal exercises that allow you to achieve your goal. In the process of its implementation, all the muscle fibers of the abdominal press are involved, which form the direct and oblique muscle groups. The lesson allows you to provide not only static loading (holding the body in one position), but also dynamic loading (directly performing twists). The muscles contract at the same time, then stretch.
Thanks to this exercise, you tone the entire rectus abdominis muscle, even if its structure is not very uniform. In the upper part it is strong and thick, and in the lower part it is weak and thin. Lumbar muscle fibers are also involved. They work as antagonists, that is, they also affect the abdominal muscles.
How not to
1. Fixing the legs
If you are lying on a horizontal surface and trying to grab, for example, a sofa, or resorting to the help of a partner, you are making a big mistake. In this case, the entire load is transferred to other muscle groups. It is correct to use the leg attachment only when pumping the press while lying on an incline bench or on a simulator.
2. The gap between the execution of the twists and the breathing
Clearly remember: when you lift the body, you exhale and come back to the I. P. - inhale.
3. Separating the lower back from the floor
If there is no support under the lower back during the twist, it can lead to intervertebral disc prolapse. Therefore, when we lift the body, we press the lower back on the floor as much as possible. Do not work? Then twisting on a fitball or with a towel roll under your lower back is your salvation.
4. Jerky Performance
It is not allowed to help yourself when lifting with arm or leg swings. Can't get your shoulders and shoulder blades off the ground? So don't panic. You just need to feel the tension in the muscles. What matters is that you tense the muscle fibers and that you don't perform jerky twists.
Tips to shape the perfect belly at home
Do not believe the opinion that bodybuilding leads to an acceleration of the weight loss process. Such exercises strengthen the muscles of the body, but do not affect the volume of subcutaneous fat. When using weighting agents, you do not reduce the volume of the abdomen, but, on the contrary, increase it due to muscle strengthening. This is why waist reduction classes are conducted without the use of weights. It is intended to operate exclusively with your own weight.
In order to achieve the desired effect, apply an integrated approach to training. In other words, combine diet with constant physical activity.
Basic rules of proper nutrition
- Eat small meals 5-6 times a day.
- Drink plenty of water (1. 5-2 liters per day).
- Reduce your sugar and salt intake.
- Try to eat less fried and fatty foods.